Free 40 Minute Guided Mindfulness Meditation Script for Anxiety [PDF]

Welcome to the guided mindfulness meditation for overcoming anxiety. Being mindful means being consciously present and aware of everything around you and within you.

If you suffer from anxiety, know that you are not alone. It’s a pretty common issue these days. Most likely, you feel in danger most of the time, although nothing endangers you. Your mind is doing its best to protect you, turning on the “fight or flight “mode, preparing your body to run or fight. But, since there is no real need for that, this state of mind and body does more harm than good for you.

It will help if you tell your mind, “It’s okay; we are safe; you don’t need to protect me so hard.”

This meditation will help you to tell it the way your mind understands. When you manage o calm down your breathing and body, you’ll turn off the “fight or flight “button, and eventually, your mind will be assured everything’s fine and give up from overprotecting you.

Anxiety is often caused by constant racing of our minds. You should know that you are not alone in this—many people all around the world search for ways to cope with anxiety. Mindfulness can tremendously help here. Since anxiety is a consequence of being mentally too much in the future, bringing awareness to the present can make a world of difference. Being mindful means finding that golden point of awareness and being completely present.

By choosing to take time to meditate and learn how to be more mindful, you have already made the first step towards overcoming anxiety.

During this meditation, we’ll calm and slow your breathing, focus on physical sensations, relax the whole body, and be consciously present for a while. Focusing on physical sensations will ground you and help you getting out of your head and calming your busy mind while relaxation will help you get out of fight or flight mode.

I invite you to find some quiet place and make yourself comfortable. Experiencing ease in your body will help you feel the same for your mind. You can sit on a floor, on a chair, or lye, whichever you like. Make sure that your clothes are comfortable, that all tight pieces of clothes or belts are loosened, and you are not too warm or too cold. If you want to practice this meditation before sleep, get ready for bed as you usually do.

Focus on my voice. I will guide you through this experience. We’ll try to achieve complete awareness and presence. I suggest you do this meditation with your eyes gently open. You can close them later during the meditation, but try to stay alert.

Focus your vision on a particular point in front of you. Narrow your focus on that point and allow everything else to fade away into the background.

Now, slowly broaden your field of view and allow the background to come into your eye vision. With awareness, notice everything you can see. Don’t turn your head; just look consciously at everything in your view. What colors can you see? Try not to name them or judge if you like them or not. Just notice the colors, their shades, the textures, materials. Notice all the tiny details you wouldn’t notice otherwise.

Our breathing is so simple yet the most powerful way to ground ourselves in the present.

Bring attention to your breathing. Notice the natural depth and rhythm of your breathing. Don’t try to change it, for now, just notice. Listen to the sound of your breathing. Now, look for any movement in your body connected to breathing.

Now, intentionally begin to deepen your inhale and slow down your exhale. Breathe in through your nose, counting to four. One, two, three, four.

Then breathe out, also through the nose, counting to six. One, two, three, four, five, six.

Repeat it a few times. Inhale. One, two, three, four. Exhale – one, two, three, four, five, six.

Breathing that way, with exhales longer than inhales, will relax you and tell your mind everything’s okay. You are safe. You don’t need to run away nor to fight. You can rest and relax.

Take time to notice all there is to experience about your breath.

Focus on those still moments, pauses between every two breaths. Feel the air filling your body and leaving it. Feel its way, from your nostrils, all the way to your lungs, and back outside.

Once again, breathe in – one, two, three, four. And breathe out – one, two, three, four, five, six.

If your regular breathing is too shallow or deeper than that, or can’t reach those numbers, don’t force it. Just try to breathe out a bit longer than you breathe in.

There are certainly some thoughts going through your mind. Don’t stress yourself about it. Your mind is used to be busy. Just let them pass. Imagine

your thoughts and worries as colorful balloons flying away. As your breathing is slowing down, your mind is slowing down, too. There are fewer balloons there, and they fly slower and slower.

With special attention, notice pauses between each breath and a similar pause between your thoughts. Mentally link those two. Allow yourself to be in this gap between every two breaths and thoughts. Allow your attention to rest in this space. If your thoughts are still wandering, and you tend to follow them, come back to your breath and the gap between breaths.

Now, broaden your awareness of physical experience.

Bring attention to your body. Feel the points of touch with the surface below you. You might feel the line of connection blurred, or you might experience it as warmth or pressure. Feel your feet on the surface, or your back on the surface of the chair. If you are lying, feel the all touching surface – your back, the backside of your legs and arms, the back of your head. Feel the texture of the surface, its temperature. Is it a cold, smooth floor, or a soft bed covers, your favorite chair, or a cushion you’re sitting on, feel it.

Be aware of any sense that you can smell. Focus on scents you can feel.

Then bring your attention to sounds. What can you hear? Perhaps you can listen to some sounds from the outside – traffic, birds, voices. Or some constant sounds of appliances in the home. Hear the sound of your breathing. Acknowledge the rhythm of your heartbeat. Notice the details in the sounds you are hearing. There are always many sounds around us; it’s just a matter of focus if we will acknowledge them.

Bring your attention to the surface of your body, your skin. Be aware of everything that touches your skin. Feel the brush of your clothes, the touch of your bed shits, or covers if you are lying.

Feel the temperature of the space you are in.

Take a deep breath, filling your stomach. Exhale as slowly as you can.

Spend some time simply being. Be aware of everything within you and around you. Feel the beat of your heart and the flow of your blood within you.

Bring awareness to your body. Try to feel the aliveness in all the parts of it. Nothing can ground you at this moment better than awareness of sensations in your body.

Take a deep breath, taking the air deeply, so your stomach expands like a balloon.

Breathin out, focus on your hands, fingers, and palms. Feel aliveness in those areas. Simply be aware of all the sensations in this part. You may feel it as warmth or tingling. If you feel the urge to move your fingers or hands, allow yourself to do it. Feel the movement, be aware of every sensation.

Bring awareness to your arms. Notice everything you can feel on and within them, from wrists to your shoulders. Feel the touch with the surface on the backside. Feel the temperature of the air around on your skin. Being so aware of a particular body part means you are already relaxing that part.

Bring awareness to your toes and feet. Feel the tingling in your toes, the relaxed feeling in your feet. Then allow this relaxed feeling to spread up to your ankles, your inner legs, your knees, and upper legs. Focus on all the sensations in your whole legs – warmth, the point of touch between the surface and your skin. Acknowledge the sense of relaxation in your hips, glutes, and pelvic area.

Then continue, moving your awareness up, to your stomach and chest. Be aware of your stomach moving up and down in the rhythm of your breathing. Feel the air expanding your stomach and chest, and leaving it with the exhale.

Breathe in, to the count of four. One, two, three, four. Breathe out, to the count of six. One, two, three, four, five, six.

Repeat it a few times, focusing your undivided attention to the way of the air in through your nose, to the lungs, and your stomach, and all the way back.

Put special attention on still periods between every two segments of breathing. Feel grounded, and allow yourself to sink deeper into the surface.

If any thought arises, just imagine it like a colorful balloon and let it fly by. Resist the impulse to follow it. Just stay outside of it and observe it. You are not your thoughts. Your thoughts have no power over you. Acknowledge they’re just that – thoughts, products of your mind.

Continue gradually moving this relaxed scan of your body. Bring awareness to your back. Feel the surface above it. Focus on sensations in your back muscles. Scan them by your awareness, one by one, starting from the lowest point. Feel the heaviness and warmth in your back muscles and your spine. If you can feel any tension remain in your back, give some special attention to that point until you feel it melting and releasing.

Bring awareness to your neck. Feel the weight of the head it holds. Acknowledge all the sensations in your throat.

Bring awareness to the crown of your head. How often are you aware of it? It’s time to give it your attention. If you have hair, feel the touch of it on your head. Take a breath in and imagine you are inhaling pure peace. Allow it to spread through your head, relaxing all the muscles.

Focus on each muscle on your face, one by one. Scan them with your awareness. Become aware of any sensation in your eyes and your mouth. You can close your eyes if you want.

Take a few deep breaths again. With each inhale, imagine you are breathing in peace, tranquility, and relaxation. With exhale, let go of everything that doesn’t serve your peace of mind and body. Imagine you are breathing out all the tension, and feel your body getting softer, heavier, and relaxed. Let it sink into the surface beneath you, completely supported.

Feel the temperature of the air around you. Feel it with your palms, your lips, your forehead, your lower legs.

What can you hear now? Try to count all the sounds you can listen to at the moment. Focus on each of them for a while. Imagine them entering your ears.

If there is any area of your body that is not relaxed yet, give it special attention. It is trying to tell you something. Sometimes, giving special attention to some sensation in our body is enough to make it soften and fade away. Bring your attention to the areas of your body that are telling you something. Notice the sensation and stay with it for some time. If your mind is drifting to overthinking or old patterns of thinking, gently come back and stay with the experience of the sensation.

Take a deep breath. Exhale slowly. Each inhale is bringing you peace and healing.

Every exhale takes away everything you need to let go of. Every moment is so beneficial for you.

Imagine what’s going on within your body now – your organs, your muscles, your bones, your nervous system – all of that is feeling your peace and are relaxing. Now you are giving them time to heal and recharge. This is healing for you.

Inhale peace. Exhale anxiety.

Inhale tranquility. Exhale tension. Inhale calmness. Exhale rush.

You are present and aware now. This is how it looks like to be mindful. This moment is the only reality that exists for you. There’s no such thing as the past or the future. If you have any worries lingering in some corner of the mind, imagine it as a balloon you’re holding. Open your hand and let it fly away. If you still have more worries bothering you, imagine you are holding a bunch of balloons. Let them all fly into the sky. You are the only one who is holding them here. You don’t need them anymore. 

Worries are just a way your mind is playing tricks on you. You don’t have to follow them nor to engage. Whenever you notice that you are about to lose yourself in your thoughts, bring your attention back to your breathing, surrounding, and your physical sensations.

When you are completely aware, grounded in the present, anxiety can’t survive. It must fly away with all the colorful balloons you are letting go of.

Take another full breath again. Fill your stomach and your chest with peace and calmness. Breathe out as slowly as you can, letting go of each and every remaining piece of anxiety, tension, and busy mind.

You can start over with your aware presence as many times as you need.

In your usual life outside the meditation, look for patterns and situations when you might be rushing. Then intentionally slow down and come back to experience life fully. When we try to control life, and we constantly rush, we can’t experience it fully. 

On the contrary, when we slow down and stay with our sensations, we can notice more, experience more, live more fully, and savor life. So, allow yourself to slow down and rest in the gap between thoughts. When you quiet the noise in your head, you are able to see, hear, and feel everything around you, you are aware and open to life.

When you feel ready, gently open your eyes, stretch yourself, get up, and move on with your daily activities.

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This script has been crafted with love and formatted in a clear, organized layout, making it easy to read aloud for individuals or groups. It is suitable for personal and professional use, including YouTube videos and monetization, and for voiceover recordings.

Use this script to lead your own meditation, edit or alter the script to suit your needs, use it in courses you create and sell, or use it privately with your clients.

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